Competitor’s WOD

12.19.13 THURSDAY warm up– 1000m Row (2 shoot throughs every 30sec) Strength: 2×8 Single Leg Deadlift (8 each leg, alternate)(core tight!!) 2×20 Reverse Hypers Metcon1:... Read More

12.17.13 WEDNESDAY warm up– 5min Airdyne Olympic: 3×5 Snatch Hang High Pulls @ 110% 3×5 Snatch Balance (singles @ 75%) Strength: 2×20 Med Ball Toes... Read More

12.17.13 TUESDAY warm up– 200 Double Unders Strength: 2×8 Back Squat 2×8 Weighted Pull Ups Metcon1: Explode WOD Metcon2: 10min AMRAP of: 30sec HS Hold... Read More

12.16.13 MONDAY warm up– 1000m Row Strength: 3×8 RDL 3×8 DB Pull Over Metcon1: 9…7…5 of: Bar Muscle Up Thruster…205/135 For Time Metcon2: Explode WOD... Read More

12.13.13 FRIDAY warm up– 800m Jog Strength: 2×8 Med Ball Ring Muscle Ups 2×20 High Bar Back Squat Metcon: Explode WOD Auxiliary: 2min Accumulation of... Read More

12.12.13 THURSDAY warm up– 10 SDL, 10 MS, 10HSC, 10 OHS…45/15 Olympic: 3×2 Below the Knee HSS (singles @ 70%) 3×2 Above the Knee HSS... Read More

12.11.13 WEDENSDAY warm up– Row 1K Strength: 2×20 Close Grip Bench 2×20 Tricep Extension Metcon: Explode WOD Auxiliary: 9…7…5 of: Ring Muscle Ups

12.10.13 TUESDAY warm up– 5min Airdyne Olympic: 3×3 Clean Complex @ 75% (Clean Complex= 1 Deadlift, 1 Below Knee HC, 1 Above Knee HC) Strength:... Read More

12.9.13 MONDAY warm up– 200 Double Unders Strength: Front Squat 2×20 Dips 2×20 *Choose a load that will maintain perfect reps and ROM for all... Read More

12.6.13 FRIDAY warm up– 5min Airdyne Olympic: 3×3 S2OH Complex (S2OH Complex= 3 Shoulder Press, 3 Push Press, 3 Push Jerk) Strength: 5 Turkish Get-Ups... Read More

12.5.13 THURSDAY warm up– 1000m Row Olympic: 3×6 Unbroken Power Cleans Strength: 3×8 Landmine Rotations Metcon: Explode WOD Auxiliary: 30 Box Jumps…36/30" box For Time

12.4.13 WEDNESDAY warm up– 2 rounds of, 20 GHD Sit Ups, 20 GHD Hip/Back Ext. Strength: 2x50m Sled Push Metcon: Explode WOD Auxiliary: 15…10…5 of:... Read More

12.3.13 TUESDAY warm up– 100cal Airdyne Olympic: 3×3 Snatch Complex (Snatch Complex= 1 Hang Power, 1 Power, 1 Squat Snatch) Strength: 3×6 Snatch Grip Deadlift... Read More

12.2.13 MONDAY warm up– 200 Double Unders Strength: 3×3 Thruster 3×8 Dumbell Pull Overs Gymnasty: 3x15m HS Walk 3x20sec L-Sit Hold Metcon: Explode WOD

11.29.13 FRIDAY warm up– 800m Jog Strength: 3×3 Weighted Pull Ups Olympic: 5×3 Below the Knee Hang Power Snatch (singles @ 65%) Metcon: Explode WOD... Read More

11.27.13 THURSDAY Metcon: Explode WOD

11.26.13 TUESDAY warm up– 10 Snatch Grip Press Behind the neck, 10 OHS, 10 High Hang Muscle Snatch…45/15 Strength: 3×6 Strict HSPU's…rings, parralettes, floor (wichever... Read More

11.25.13 MONDAY warm up– 200 Double Unders Strength:  3×6 Sott's Press (from the bottom of the front squat) 3×6 Romanian Deadlift Olympic: 3×6 Above the... Read More

11.22.13 FRIDAY warm up– Tabata 10m Shuttle Touch Strength: 10min EMOM of: EVEN- 9 Deadlift…315/225 ODD- 9 Bench Press…225/135 Metcon: Explode WOD Auxiliary: 30…20…10 of... Read More

11.21.13 THURSDAY warm up– 200 Double Unders Strength: 3×8 Dips Olympic: 3×5 Snatch Balance @ 75% Metcon: Explode WOD

11.20.13 WEDNESDAY warm up– 800m Jog Strength: 3×8 Landmine Rotations 3×3 Chest to Bar Pull Up Metcon: Explode WOD Auxiliary: 3 Rounds of: 30cal Airdyne... Read More

11.19.13 TUESDAY warm up– 100cal Airdyne Strength: 3×5 Hang High Pull (singles @110%) 3×8 DB Row Olympic: 3×5 Squat Clean n Jerk (singles @ 65%,... Read More

11.18.13 MONDAY warm up– 2×20 Hollow Rocks, 3×5 Skin the Cat Strength: 3×8 Safety Bar Squat 3×8 DB Standing Shoulder Press Olympic: 3×3 Snatch Complex... Read More

11.15.13 FRIDAY warm up– 800m Jog Strength: 4×8 Walking OH Lunge Metcon: Explode WOD Auxiliary: 100m Shuttle Touch – mark off every 10m – do... Read More

11.14.13 THURSDAY warm up– 100cal Airdyne Strength: 4×8 Trap Bar Deadlift Olympic: 3×3 Clean Complex @ 65% of: 1 Power Clean, 1 Low Hang Clean,... Read More

11.13.13 WEDNESDAY warm up– 3x500m Row (3min rest) Strength: 20min EMOM of: EVEN- 2 Med Ball Ring Muscle Up…10/6 ODD- 3 Front Box Squat…225/145 Metcon:... Read More

11.12.13 TUESDAY warm up– 200 Double Unders Strength: 2×8 Behind the neck Shoulder Press (use good OHS positioning and light loads) Olympic: 3×3 Snatch (singles... Read More

11.11.13 MONDAY REST DAY *Note– Thank you all of you who came out this weekend and threw it down at the Combine! Can't tell you... Read More

11.7.13 THURSDAY warm up– 3x500m Row (rest as needed between efforts) Strength: 3×5 Shoulder Press Olympic: 3×5 Power Snatch Unbroken @ 75% Skills Practice: 5×1... Read More

11.6.13 WEDNESDAY warm up– 100 cals Airdyne Strength: 3×5 Deadlift Metcon: 3 Rounds of: 12 Deadlifts…315/225 60 Double Unders For Time Running: 5x400m Sprint (3min... Read More

11.5.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: 3x20m Hand over Hand Rope Sled Pull Olympic: 3×5 Hang Squat Clean (singles @ 70%) Gymnasty:... Read More

11.4.13 MONDAY warm up– 800m Jog Strength: 3×5 OHS 3×5 Bench Press Olympic: 10min EMOM of: 2 Clean n Jerk (touch n go @ 80%)... Read More

11.1.13 FRIDAY warm up– 5min Airdyne Strength: 3×8 Weighted Pull Ups 3×8 Good Mornings Metcon: 15…10…5 of: Med Ball Slams…80/60 HS Walk (meters) For Time... Read More

10.31.13 THURSDAY warm up– 10 SDL, 10 MS, 10 HSS, 10 OHS…45/15 Strength: 3×8 Ring Dips Olympic: 5×3 Heaving Snatch Balance @ 75% Metcon: 4... Read More

10.30.13 WEDNESDAY warm up– 300 Double Unders Strength: 4×8 Landmine Rotations Metcon: 9min AMRAP of: 18 Back Squat…115/75 14 Chest to Bar Pull Ups 10... Read More

10.29.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: Bench Press 4×8 Olympic: 5×3 Hang Cleans @ 75% unbroken Metcon: 2000m Row (every 2min, 6... Read More